Cable Seated One Arm Alternate Row

upper backbackcable

Learn how to do the Cable Seated One Arm Alternate Row with proper form and technique. This cable exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.

Cable Seated One Arm Alternate Row exercise demonstration showing proper form

How to Do the Cable Seated One Arm Alternate Row

Follow these steps to perform the Cable Seated One Arm Alternate Row with correct form:

  1. 1Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
  2. 2Grasp the handle with one hand and keep your arm fully extended in front of you.
  3. 3Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
  4. 4Pause for a moment at the top of the movement, squeezing your back muscles.
  5. 5Slowly release the handle back to the starting position.
  6. 6Repeat with the other arm.
  7. 7Alternate between arms for the desired number of repetitions.

Cable Seated One Arm Alternate Row Muscles Worked

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Main

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Frequently Asked Questions

What muscles does the Cable Seated One Arm Alternate Row work?

The Cable Seated One Arm Alternate Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

What equipment do I need for the Cable Seated One Arm Alternate Row?

The Cable Seated One Arm Alternate Row requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Cable Seated One Arm Alternate Row with proper form?

Start by sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.. Grasp the handle with one hand and keep your arm fully extended in front of you. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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